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In 20 Weeks From Now…

We are officially back in Connecticut! One of the best parts of housesitting in a small town is how easy it is to run into people. When my husband and I went for a walk around town center our second day back, we saw a few people we know and I got to meet two new dogs. Technically, I already knew one of the dogs. But, I hadn’t formally met him, so I felt thrilled to learn the dog I had nicknamed “Giant Cocoa Puff” is really named Tucker. I now refer to him as Tucker Giant Cocoa Puff, which I think suits him.

3,000 + miles are a lot to drive in two months and many of my (supposed) habits fell by the wayside by the lack of consistency in my daily routine. For the most part, I did manage to keep up with daily meditation (sometimes even twice a day!), since I’m a big believer that meditation is the single greatest action that can change one’s life (feel free to ask me for advice on how to start). I also kept up with 20-minutes of strength training every day except Sundays; again, for the most part.

I can’t remember when I started the 20-minutes of strength training. I believe it was January, but I’m not very good at keeping track of things, even when I try. Case in point: On July 10th, after I finished reading Gretchen Reuben’s The Happiness Project, I typed 13 daily tasks to promote my happiness and well being in a spreadsheet and started marking “X” when I completed the activity or “O” when I didn’t do it. The last marks I have are on August 6th.

I’m not sure why I stopped keeping track, but I have to seriously consider that somedays I am too lazy to turn on my computer and/or open a specific file. This failure on my part makes me marvel even more at one of my former students, who I caught up with while in the Chicago area. As of August 22nd, he was on DAY 127 of 50 daily push-ups. This student is currently working as an OT aide, while applying to OT schools. Even more remarkable, this student suffered a traumatic brain event in 2009. Considering everything this student has been through and what he’s accomplished since (bachelor’s degree, finding work in his desired field, being a generally upbeat and positive person), I should be able to turn on my computer to make X’s and O’s.

Except, I know that if there is an extra step that doesn’t have to be there it makes me more likely not to do something.

In her book, Dr. Carter detailed how having more productive and efficient daily habits related to your life goals can increase happiness and wellbeing. Yes, I know, this is essentially a duh finding, yet I am still not living the fully productive and efficient life I desire, so I clearly have more work to do.

Dr. Carter wrote about taking “tiny steps” to establish our habits. She states the key is to find a trigger for the habit and then start the habit with the least amount of effort possible. For example, if you want to establish a daily meditation habit, link meditation to something you do daily, like brushing your teeth in the morning (this is the trigger) and then immediately after your morning brush, go sit on a meditation cushion for 30 seconds. And that’s it. You don’t even meditate at first. You increase the time of sitting there on a weekly basis and then you start with the meditation, again which is something you would build up to (meditate for one minute and sit there for another nine minutes).

So, I took a page out of The Sweet Spot (haha, pun totally intended) and started taking tiny steps with the least amount of effort possible in establishing new habits. For me, least amount of effort means: 1) I am not going to record my daily progress because that’s extra effort I don’t really want to do (and apparently am not good at); and 2) I am only going to focus on one habitat a time.

Since every single aspect in my life is infinitely better when I get a good night’s sleep, and I know I sleep much better the more exercise I get, my new habit is to increase my amount of daily exercise. The 20-minutes of strength training is going well, and to it I’m adding 20-minutes of high-intensity interval training.

Here’s how establishing my new habit is broken down with The Sweet Spot method:

LEAST AMOUNT OF EFFORT – 30 seconds of a high-intensity cardio move (this week I selected mountain climber), 30 seconds of rest, and 30 more seconds of cardio, then DONE! Seriously. No more, even if I feel good and want to keep going. Though now that I’m almost a week in, holy bananas is my butt already getting kicked and I don’t think I could continue much longer anyway.

REWARD – In addition to the natural high that comes from exercise, I play a fun pop song from one of the already created playlists in Amazon Music while I complete the interval. So far this week I’ve listened to Shut Up and Dance by Walk the Moon, Shake It Off by Taylor Swift, Firework by Katy Perry, Call Me Maybe by Carly Rae Jepsen, and Blurred Lines by Robin Thicke, all which can be found in the 50 Great Songs from the Last 10 Years playlist. In case you’re interested, I usually listen to an audiobook during my strength training and right now I’m finishing up the Sookie Stackhouse series (for probably the 4th time), which the HBO show True Blood is based on.

PROGRESS – On Monday, I will increase another minute of exercise/rest. And that’s it for the rest of the week! Each Monday, I will increase by only one-minute intervals.

HAVE A BACK-UP PLAN – In the event I cannot complete my target time for whatever reason, I will do 1.5 minutes of interval cardio. In the event I am sick, I will visualize my exercise. These options are the “better than nothing,” approach that Dr. Carter writes about and because they are so easy, I can’t imagine not being able to complete them on any given day.

Yes, I realize that it will take me 20 weeks to establish just ONE of my desired habits. But I would much rather build towards one high-priority habit, then go all in right away on multiple habits, burn out, and completely stop exercising or writing or eating healthy or whatever it is I’m trying to accomplish because they all get lumped together with too high expectations. I am investing in my health and sleep for the long haul and I think this is the best way to do it. I will certainly give updates in the future, and in the meantime, if anyone has recommendations for some fun cardio exercises, please let me know.